This is what we recommend for Comrades: Support at 30km and 60km
(PS Let us know if you don’t have support at 30km and 60km and we’ll give another instruction sheet)
EnduraPower (Note you should use for the first 10kms of every marathon – this helps settle the gut and makes you independent of the water tables for the first 10kms. Also ensures that you hydrate right from the beginning. Use EnduraPower for daily training/ track work and hill repeats – use EnduraPower for any training runs up to ~20kms).
GT Gel and decanting bottle (pocket bottle)
How to use for Comrades:
Before the Day:
Nutrition/Carboloader: 3-4 days before:
1 scoop EnduraShake in 200mls water at 10h00, 15h00 and before bed. (Continue eating your normal meals..including potatoes/rice etc)
On Comrades Day: SAME pattern repeated 3 times:
EnduraShake:
Breakfast Before: 2 scoops EnduraShake in 400ml water, 45 minutes before the start. (You don’t need to have anything else for breakfast other than the EnduraShake. In addition, you don’t need to wake up extra early to have your EnduraShake: It’s best to take it close to the starting time, so drink it 45 minutes before the start and get the extra sleep!)
EnduraPower: 0-10kms
First 10kms: Mix 500-750mls EnduraPower (1 scoop for a person weighing close to ~50kgs; 1.5 scoops for a person weighing close to ~75kgs; 2 scoops for ~100kgs+).
GT Gel: (10km-30kms = 20kms)
From 10kms – 30kms: Fill the little gel decanting bottle up to the 75ml mark with GT Gel (that is, fill to two thirds of the little bottle with GT Gel). This is enough to run 20kms. (If you wish, you can fill the space at the top with water, if you prefer a super-runny texture).
(Note: If you fill the little decanting bottle right up to the lid, there is enough to run 30kms).
(If you’re a bigger athlete, weighing more than 95kgs, then you’ll need to fill the bottle right up to the lid (not to 75mls) to get 20kms of running).
Sip on GT Gel, take your time – with small sips intermittently. Continue to drink water as usual!
Hydration Suggestion (not prescription): Hydrate according to bodyweight: 8ml-10mls/kg bodyweight/hr. Note: If cool and rainy = 8ml/kg; Very hot = 10mls/kg.
(This may vary widely!)
It’s important to drink water with GT Gel as it contains significant amounts of sodium and magnesium bis glycinate for our African heat).
REPEAT THE ABOVE PATTERN from 30kms-60kms and then again from 60km-90kms… like so:-
EnduraShake:
At 30 kms, drink 2 x scoops of EnduraShake in 400 mls water.
EnduraPower:
30km-40kms: Drink one serving EnduraPower: 1 scoop for a person weighing close to ~50kgs; 1.5 scoops for a person weighing close to ~75kgs; 2 scoops for ~100kgs+).
GT Gel: (40kms to 60kms = 20kms)
From 40kms – 60kms: Fill the little gel decanting bottle up to the 75ml mark with GT Gel (that is, fill to two thirds of the little bottle with GT Gel). This is enough to run 20kms. (If you wish, you can fill the space at the top with water, if you prefer a super-runny texture).
(Note: If you fill the little decanting bottle right up to the lid, there is enough to run 30kms).
(If you’re a bigger athlete, weighing more than 95kgs, then you’ll need to fill the bottle right up to the lid (not to 75mls) to get 20kms of running).
Sip on GT Gel, take your time – with small sips intermittently. Continue to drink water as usual!
Hydration Suggestion (not prescription): Hydrate according to bodyweight: 8ml-10mls/kg bodyweight/hr. Note: If cool and rainy = 8ml/kg; Very hot = 10mls/kg.
(This may vary widely!)
It’s important to drink water with GT Gel as it contains significant amounts of sodium and magnesium bis glycinate for our African heat).
REPEAT the same pattern….
EnduraShake:
At 60 kms, drink 2 x scoops of EnduraShake in 400 mls water.
EnduraPower:
60km-70kms: Drink one serving EnduraPower: 1 scoop for a person weighing close to ~50kgs; 1.5 scoops for a person weighing close to ~75kgs; 2 scoops for ~100kgs+).
GT Gel: (70kms to 90kms = 20kms)
From 70kms – 90kms: Fill the little gel decanting bottle up to the 75ml mark with GT Gel (that is, fill to two thirds of the little bottle with GT Gel). This is enough to run 20kms. (If you wish, you can fill the space at the top with water, if you prefer a super-runny texture).
(Note: If you fill the little decanting bottle right up to the lid, there is enough to run 30kms).
(If you’re a bigger athlete, weighing more than 95kgs, then you’ll need to fill the bottle right up to the lid (not to 75mls) to get 20kms of running).
Sip on GT Gel, take your time – with small sips intermittently. Continue to drink water as usual!
Hydration Suggestion (not prescription): Hydrate according to bodyweight: 8ml-10mls/kg bodyweight/hr. Note: If cool and rainy = 8ml/kg; Very hot = 10mls/kg.
(This may vary widely!)
It’s important to drink water with GT Gel as it contains significant amounts of sodium and magnesium bis glycinate for our African heat).
And TWO LOVELY, DELICIOUS EXTRAS… to help you along the way: Joobies and Souties
Joobies:
Over the day, munch on a Joobie as needed…. When you’re sulking, in a dark place, have brain fog etc
Before the 5 major hills: Eat one Joobie about 5 minutes before each hill.
Strong finish: 30 minutes from the end.
Note: Joobies are high GI, so they need to used in conjunction with (stable) EnduraShake, EnduraPower and GT Gel.
Souties!!!!
Over the day, ANYTIME, eat a Soutie. Great for cramps and a change to a savory taste. – Salty and very YUM! Trace mineral salts in BAKED YAM, together with a vegan protein and MCT oil. Souties are also helpful in settling an unhappy tummy. Extremely low GI, stable blood sugar.
And afterwards….
Recovery food after: 2 scoops EnduraShake in 400ml afterwards, and 1-2 scoops again before bed.
Debriefing for recovery: Continue taking 1-2 scoops over a few days, post Comrades. Many folk simply follow the loading routine for a day or two.
FAQ….
FAQ: Can you explain how to load and use EnduraShake?
https://paceandpower.co.za/?p=46099
FAQ: I am a road runner, how do I use the EnduraPower?
https://paceandpower.co.za/?p=46099
FAQ: How do I use the GT Gel with the decanting bottle (pocket bottle)
https://paceandpower.co.za/?p=35548
FAQ: Is it possible to run a 42km with only the GT Gel (not the EnduraPower)
https://paceandpower.co.za/?p=63115
Q: Can I use ONLY Joobies/Jooblets for a long event? (Such as running a 42km?)
https://paceandpower.co.za/?p=3656
(PS Let us know if you don’t have support at 30km and 60km and we’ll give another instruction sheet)